Resources for 自助, Friends, or Family

自助

The University 咨询中心 has compiled some information regarding several areas of concern in order for you to gain some insight and have access to resources. The following are for informational purposes only. They are not intended to diagnose or tr吃 any conditions. They cannot substitute for a consultation with a physician or a mental health professional. You can always reach the University 咨询中心 at (585) 275-3113.

After Making Your First Appointment

Here are some ways you can take care of yourself before your appointment:

坚持例程 – get dressed, go to classes, go to meetings. Keeping structure in your day can help things feel less overwhelming.
一定要吃 regularly and in a healthy way. Skipping meals or over吃ing can wear down your coping resources.
尽量多拿睡眠 as you need – and avoid 睡眠ing too much. Six to eight hours are what most people need. 帮助睡眠, go to bed and get up at the same time every day, 避免打盹, 不要在床上学习.
做一些 体育活动 that you enjoy – walking, running, swimming, working out, playing sports, 等. Moderate physical exercise can help you feel better emotionally. Start small with walks around campus.
说话 to friends and family who are supportive and positive influences. Isolating yourself can make things feel even worse.
试着至少做一件 有趣的还是愉快的 每天的事情.
实践 放松的活动，比如冥想， progressive muscle relaxation, hot baths, massages, and yoga.
避免饮酒, other drugs, and caffeine for self-medication.
使用 深呼吸 技术.
保持一个杂志 – write down your thoughts and feelings. Remember, this is just for you – so it doesn’t need to be perfectly written. It’s an outlet for you to express some of the things going on inside you.
自我缓和 using one or more of your five senses – watch the beauty of snow falling, listen to your favorite relaxing music, 喷你最喜欢的香水, 给某人一个拥抱, 吃草莓, 等.
可视化 a pleasant memory, a relaxing place, an image of yourself feeling better. These can be real memories or imagined events and places. 可视化 with lots of detail, using each of your senses to cr吃e as vivid an image as possible.
使用幽默 – spend time with people who make you laugh, watch a funny movie, read a funny book.
Challenge negative self-talk – pay attention to negative messages you may give yourself and challenge their validity.
分散 yourself temporarily from your difficulties – watch a movie, read a book, play a game. Give yourself permission to attend fully to something besides your worries and concerns.
注意你的灵性 – go to church/synagogue/mosque – pray, read religious works.

Resources for 自助, Friends, or Family

自助

After Making Your First Appointment

心理健康应用程序数据库

自助 for College Students

抑郁,压力 & 焦虑

饮食失调

自残

退伍军人

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药物滥用 & 上瘾

自杀

悲伤

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